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HAM at Home – 17JULY20

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CrossFit Algiers – Home Workouts

Warm-up

Warm-up (No Measure)

3 Sets

:30 Doorway Stretch Each Arm

50′ Bear Crawl Forward

50′ Bear Crawl Reverse

5 Strict Burpees*

*Perform an actual push-up, no “warming” up out of the push-up.

Workout

Metcon (Time)

Equipment:

For Time:

:60 DB Power Clean & Jerk

800m Run

:60 DB Power Clean & jerk

– Rest 2:00

:60 DB Devils Press

400m Run

:60 DB Devils Press

– Rest 2:00

:60 DB Swing

200m Run

:60 DB Swing

No Equipment:

For Time:

:60 Burpees

800m Run

:60 Burpees

– Rest 2:00

:60 Air Squats

400m Run

:60 Air Squats

– Rest 2:00

:60 Sit-ups

200m Run

:60 Sit-ups

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

10 Alternating Single DB Curl-to-Press / Arm

30 DB Floor Press

*Sub backpack or object as needed for curls and floor press.

Stretching:

3 Sets:

10 A-T-Y Drill

10 Prone Snow Angel

10 Prone Tiger Walks